Though there is a remarkable tendency towards plant-based food, to travel as a vegan could be difficult in places where animals are still the main course.
Unfortunately, people are not always emphatic enough to respect and you cannot impose your way for you expect the others not to impose theirs. Meat is culturally attached everywhere. Changing is a slow process.
This article addresses eating vegan food while travelling and intends to ease the choice as it is also a conviction and is unfair to find just bars when we are struggling for a sustainable future.
Advices could also help anyone trying to reduce their meat consume, eat healthy food and go into vegetarianism or veganism.
It doesn’t have to be sharp nor expensive nor lettuce.
For the first meal of the journey, fruit salad could be fast and easy. Try to add more than three types of fruits so you have variety and you get a tasty mix.
Fruits and vegetables could be less expensive if you go to a market –usually open air market. If you like dried fruits, take them into account. Bananas, apples and citrus are usually available worldwide, full of vitamins and are not expensive.
Plant-based milk and yogurt could join fruits or work by themselves. Cereals such as oats, cornflakes and puffed rice are cheap and accessible anywhere. Avoid the flavoured and coloured ones and try to find sugarless if you like them.
You can include juice, coffee and tea.
Snacks and adds
Though nuts are usually expensive, peanuts, line and sunflower seeds are not. If you don´t like them raw, you can add them to salads, toast them or have them processed –for instance, seed or cereal bars or peanut butter.
Tofu could be added to soups, creams and salads. You can even bring them if you are not sure you’ll get them for you’ll need small amounts to satisfy your nutritional needs.
Chocolate is always a great input for snack. There are many dairy-free options and you can combine chocolate with nuts.
Cookies and bread are better if multi-cereal and olive or sunflower involved instead of palm oil. Cookies could be made out of oats, wheat, corn and rice and recipes are not hard. You can make many and distribute them along your stay when long term. Whether you don’t like baking you can just buy them.
Lunch and dinner
Having a kitchen available will help a lot. Instead of fries for the whole week, try boiling potatoes and mixing them with tomatoes, garlic, onions and spices.
As you’ll already know, no one likes insipid food. Tomatoes, peas, carrots, garlic, onions, pepper, lemon, olives, coriander and parsley could solve it and if you cut them in tiny pieces you won’t need even to cook them.
Hummus, vegetable soups or creams, gazpacho, falafel or any bean burger made following the same basis -cooked beans and flour (oat, wheat or even rice flour) with vegetables inside- could be delicious.
Cooked vegetables, rice, pasta and roots are handy and easy to prepare. You can also make your own pickled vegetables out of those suggested for flavour, with vinegar and salt.
Canned beans are usually half the proteins of cooked beans and same carbohydrates -consider cooking them if you have the chance. Beans are a great source of proteins and minerals and could be added to soups, salads, mixed with potatoes or tubercles, burger-shaped as previously mentioned or eaten by themselves.
Try to eat whole-grain pasta and rice instead of plain carbohydrates. A portion of rice or pasta will be ready in less than fifteen minutes.
You can also try rice rolls or balls filled with avocado, olives, pickles or mixed with sauces. Pasta could be delicious with soy sauce, fried garlic, cherry tomatoes or guacamole.
Use supplements such as magnesium, vitamin C and complex B if you feel like it. Make sure they are plant-based. In case you already take them, don’t forget to bring them, if not, carrying them for the time you will be travelling could be a good idea.
You will find vegan recipes in many webs. Some of them are Green Evi, Plant Based Whole Food, Dr Garth Davis, NutritionFacts.org and many others you’ll step just googling.
Drinking enough water, sleeping at least seven hours, walking when possible, avoiding sun rays and eating three meals along the day will make you feel better.
Buying plastic-free vegetables, fruits and seeds also will help to improve our planet. Buying products directly in small shops instead of big chain markets will do for a family and, though more expensive, considering fair trade or organic will be a solid stone on the track we intend.
Welcome to an open door and do dare to go in.
Travelling is for you too.